Be the one that changes, not the one that watches.
One of the biggest obstacles you’ll encounter while cutting back on calories is feeling full throughout the day. Hunger will sneak up on you when you least expect it, and it’s best to be prepared to avoid overeating when you’re trying to lose weight. A few simple strategies can help you feel full throughout the day while on a reduced-calorie diet.
Fill Up on Fiber
Fiber is going to be your best asset to feeling full throughout the day. Fiber is a component of fruits, vegetables, legumes and whole-grain foods. Your body can’t fully digest fiber but fiber will bulk up your meals and make you feel fuller for longer. Foods high in fiber also take longer to chew, slowing down your eating and allowing your brain to really gauge how full you are, which prevents overeating. To avoid bloating, gas and constipation, be sure to increase your fiber intake slowly and drink plenty of fluids.
Hydrate with H2O
Staying hydrated while reducing portion sizes can aid in weight loss. Drinking water, especially before meals, will fill your stomach, making you feel full and reducing the likelihood that you will overeat. Additionally, people can mistake thirst for hunger, causing them to eat when they aren’t truly hungry. This could sabotage weight-loss efforts. Carry a reusable water bottle and sip throughout the day, refilling often.
Pack Your Plate with Produce
Because fruits and vegetables contain large amounts of water but provide minimal calories, you can eat a large volume of these foods without going over your calorie budget. Cutting portions can be difficult, but you can eat large amounts of non-starchy vegetables to fill your stomach, which probably became accustomed to larger portions in the past. Produce is also packed with fiber, a weight-loss ally.
Pile on the Protein
Protein takes a long time to digest and metabolize and also burns more calories in the process. Studies have also shown that protein may satisfy your hunger better than carbohydrates or fats. Feeling satisfied throughout the day is vital for sticking to a reduced-calorie diet. To maximize protein’s fat-busting potential, be sure to consume a good dose of protein for breakfast.
It’s also essential to consume enough protein while you’re dropping pounds in order to stave off muscle loss. Up your protein intake so that your body can use the amino acids to build and maintain lean muscle mass.
Burst Your Own Bubble
It may sound silly, but research has shown that chewing gum can control your cravings and help you handle hunger, which may help you lose weight. In several studies, chewing gum helped participants resist fattening snacks, satisfy their cravings and reduce total daily caloric intake by around 40 calories. Chewing gum can be especially helpful if you chew a piece of sugar-free gum instead of a high-calorie dessert or snack.
Exercise for Thinner Thighs
Research has revealed that aerobic exercise has the ability to suppress appetite-stimulating hormones. Additionally, we know that exercise burns calories and builds lean muscle, which torches calories even while your body is at rest.
We hope these tips were helpful!
To Happy, Healthy Living!
The InCharge Fitness Team
Some fast-food salads are calorie monsters, but this tasty, make-at-home version is light and healthy.
- 3 Tbsp red wine vinegar
- 2 Tbsp extra virgin olive oil
- 2 tsp Dijon mustard
- 8 c spring mix with herbs (about 8 oz)
- 4 lg hard boiled eggs, peeled and quartered
- 1 small cucumber, sliced
- 1 1/2 cup chopped rotisserie chicken (about 8 oz)
- 1/3 cup chopped red onion
1. Whisk together vinegar, oil, mustard, and 1/4 tsp each salt and pepper in serving bowl.
2. Add remaining ingredients and toss gently to combine.
3. Serve salad in bowls and enjoy!
Nutrition (per serving): 276 calories, 24 g protein, 6 g carb, 2 g fiber, 16.5 g fat, 3.5 g sat fat, 333 mg sodium.
Now that we are near some nice weather in Northern MN, we can all get moving outdoors. Many of our members have told us that they look foward to being able to go for nice long walks with a family member or friend. Here are some FAQ’s when it comes to walking.
How can I determine how fast I’m walking?
The easiest way to gauge your speed is to count the number of steps you take per minute. Experts us this number to calculate pace, based on average stride length of 2 1/2 feet. (Your stride length is the distance from your heel of one foot to the heel of the other foot when you take a normal step.) To make it easier, we’ve done the math for you.
70 steps per minute – 30 minutes per mile, 2 miles per hour
105 steps per minute – 20 minutes per mile, 3 miles per hour
140 step per minute – 15 minutes per mile, 4 miles per hour
If you pay atention to your steps, after a while you’ll be able to estimate your pace fairly accurately without bothering to count. You’ll just know what a 20- or a 15- minute mile feels like.
How many calories do I burn by walking a mile?
An average 150-pound person burns between 80 and 100 calories per mile. But that number changes depending on many factors – height, weight, fitness level, terrain, clothing, and temperature.
If your goal is to lose weight, forget about the numbers and focus on developing a healthy eating plan, incorporating as much physical activity into your daily routine as possible, and walking for at least 30 minutes per day.
How can I evaluate my fitness level as a walker?
James Rippe, MD, founder of the Rippe Lifestyle Institute in Celebration, FL, and a professor of biomedical sciences at the University of Central Florida, has developed the following formula to help walkers assess their fitness by age. Walk 1 mile as quickly as you can, then compare your time:
Under 30 – If you can walk 1 mile in 13 minutes or less, you’re in great shape!
30 to 39 – A 14-minute mile means you’re in good cardiovascular health.
40 to 59 – A 14- to 15-minute mile means you’re in peak condition.
60 to 69 – Doing a 15-minute mile is an excellent pace.
70+ – If you can walk 1 mile in about 18 minutes, you’re very fit.
If you exceed the ideal time for your age group 3 to 6 minutes (or more), you’re not in the best shape aerobically. But don’t worry, just keep walking. Exercising consistenly can lower your time.
Spring is here and it is time for a tune-up by making sure your body is ready for a great workout that yields results. Here are 5 must-do exercises that really drive your body to increase metabolic rate and reduce body fat. Most of these exercises are done with a step, however you can do them without a step too!
1. Step-Ups: Use a step or platform that is about 4-6 inches high. Stand with your feet hip-width apart and jump onto the step or platform at least 15 times. Repeat after walking around the platform in a complete circle.
2. Squats: Stand with your feet hip-width apart and place your arms to your side. Pretend there is a chair behind you and almost sit bringing your arms out in front keeping your back flat and abdominal muscles pulled in.
3. Push-ups: Begin on your knees or feet and place your hands shoulder-width apart on the step or platform. Inhale as you lower your body to the step and exhale as you push yourself up. Repeat for 15 repetitions.
4. Tricep Dips: Sit with your back to the step and place your hands behind you on the step. Lift and lower your body using your tricep muscles to do the work keeping your elbows in line with your wrists. Repeat 12 times.
5. Lunges: Stand with one foot on the step and place your other foot behind you so that your front knee is over your heel. Lower your body keeping your shoulders in line with your hips at least 12 times for each leg. Repeat on the other leg.
The key to getting results with this quick workout is doing all the moves back to back without any rest. It will spike your metabolism, burn fat and help you to continue to burn calories even hours after your workout. Aim for doing this workout at least twice a week. On the other days, go for a walk, take a yoga class or go for a bike ride. Light activity is a great way to incorporate some sort of exercise every single day.
To Happy, Healthy Living!
InCharge Fitness Team